Category Archives: Peppers

Peppers Recipes

Cajun Gumbo

This recipe is a time consumer. Takes all in all about 2 hours start to finish, but anything really wonderful takes time to slow cook, it’s worth the time and effort. Makes a very large pot of gumbo that freezes really well. Take a Sunday and get to cooking, you will lots of leftovers for a quick easy meal later. 🙂

The Ingredients:

1/2 c. Butter

2 lbs. Johnsonville Hot Italian Sausage

1 lb Hillshire Farms Smoked Sausage link, sliced in half lengthwise & chopped

1 lb Farmland Cubed Ham

1 lb Chicken, cooked and chopped

12 c. Chicken Stock

24 oz. Okra (I use frozen chopped Okra)

3 Green Bell Peppers, seeded and chopped (I got 33 oz)

2 sm-med Onions, chopped (12 oz)

5 Green Onions/Scallions, sliced (2.3 oz)

8 stalks Celery, sliced (12 oz)

2 tsp Minced Garlic

7 oz can Diced Green Chiles

6 oz can Tomato Paste

10.75 oz can Tomato Puree

28 oz can Diced Tomatoes, do not drain

1/2 tsp Thyme

1/2 tsp Tarragon

3/4 tsp Oregano

1/2 tsp Basil, dried

1 Tbsp Cumin, ground

1 Tbsp Salt

1 tsp Black Pepper

What to Do:

Melt butter over med-high heat in large stockpot, add ground sausage and cook until until browned and crumbly.

Add smoked sausage and ham and stir well, cook for a few minutes just to heat through.

Add everything EXCEPT Okra and cooked chicken to the stockpot and stir well to combine, increase heat to high and bring to boil.

Cover, reduce heat to med-low and cook for an hour stirring occasionally.

Remove lid, add Okra and cooked chicken to the pot, stir well to combine, increase heat to med-high and bring to a simmer, cover and cook for about 20 minutes, stirring occasionally.

Remove from heat, stir and serve.

If you like spicy, add red pepper flakes and/or your favorite hot sauce. This recipe can easily be changed to a seafood gumbo but omitting any of the proteins and adding crab, shrimp, oysters, etc. Or simply add them to this recipe also.  Seafood, however, would need to be added at the end of the cooking time along with the Okra.

Makes 34 – 8 oz bowls or 17 – 16 oz bowls, nutritional info below reflects the 8 oz bowl.

Nutritional Info:     Sodium: 1024 mg     Fat: 11.94 g     Total Carbs: 9.74 g     Fiber: 2.7 g     Net Carbs: 7.04 g     Veggie Net Carbs: 4.78 g     Protein: 11.85 g     Calories: 192

Ratios:     Carbs: 20%     Fat: 56%     Protein: 24%

Chipotle Chicken Yellow Squash Boats

The Ingredients:

1 lb ground Chicken meat

2 svngs. La Costena Chipotle peppers in Adobo sauce, 6 peppers, sliced and chopped

2 tsp. Cumin, ground

1 Tbsp Cilantro Leaves, dried

2 Tbsp Olive Oil

1 Tbsp Minced onions, dried

6 oz. Pumpkin, canned

1 tsp. Salt

3 Yellow Squash, halved and cored (scrape out center pulp) The squash I used were approx 3 oz each half after scraping them and that is what the counts below will reflect

9 oz. Monterey Jack Cheese, sliced (1 1/2 oz each boat)

What to Do:

Pre-heat oven to 375 degrees.

Heat olive oil in pan over med-high heat, add chicken, peppers, cumin, cilantro leaves, salt, and minced onions. Mix well and cook until chicken is cooked through completely. Add pumpkin and stir to combine very well.

Fill each squash half with the chicken mixture dividing evenly between the 6 halves. Place on a foil lined baking sheet or casserole dish.

Top each boat with 1 1/2 oz of monterey jack cheese.

Bake at 375 for 25 minutes then Broil on high for 2 minutes to brown cheese.

Makes 6 servings.

Nutritional Info:     Sodium: 731 mg     Fat: 23.08 g     Total Carbs: 7.3 g           Fiber: 2.1 g     Net Carbs: 5.2 g      Veggie Net Carbs: 4.68 g     Protein: 27.78 g      Calories: 352

Ratios:      Carbs: 8%     Fat: 59%     Protein: 33%

Vegetable & Shrimp Stirfry

The Ingredients:

1-1/4 lbs. Large Shrimp, peeled & deveined (I used 18.7 oz.)

8 oz. Asparagus, cut into 2″ pieces

1 Orange Bell Pepper, chopped into 1″ pieces (5.7 oz)

1 Green Bell Pepper, chopped into 1″ pieces (5.9 oz)

8 oz. Mushrooms, stems cut off and halved

2 Zucchini squashes, halved and sliced (13.4 oz)

1/2 oz. Green onions/Scallions, chopped

5 oz. Sweet Onions, chopped into 1″ pieces

1/2 head of Cabbage slice thinly (13.9 oz)

4 cloves Garlic, smashed and minced

1 tsp. Gourmet Garden Ginger Paste (found in the produce aisle)

3 Tbsp. Soy Sauce

1 Tbsp. Corn Starch

2 packets of Truvia

1/3 c. Water

3 Tbsp. Canola Oil

1/4 – 1/2 tsp. Crushed Red Pepper Flakes, depending on what spice level you like

What to Do:

Combine water, soy sauce, Truvia and corn starch in a bowl and set aside.

Heat 2 Tbsp oil in a large Wok over Medium to Medium-high heat, Add all veggies except cabbage and ginger paste to hot Wok and stir-fry for 4 minutes, add cabbage and 4 Tbsp of soy mixture to veggies in the Wok and stir-fry for another 4 minutes. Remove from the Wok into another dish and cover.

Add last 1 Tbsp of oil to the Wok on stove, add Shrimp, ginger paste, red pepper flakes and remaining soy mixture. Stir fry Shrimp until cooked through, about 3-5 minutes.

Makes 8 servings

Sodium: 455mg     Fat: 6.77g     Fiber: 3.6g     Net Carbs: 8.68g          VeggieNet Carbs: 6.8g     Protein: 17.3g     Calories: 172

Ratios: Carb: 29%     Fat: 35%     Protein: 36%

My good friend Sandra asked me to remake her non-Atkins friendly recipe of this dish. I added more veggies and I like it a lot, I hope she, as well as all of you, enjoy it too.

Poblano Chile Relleno


4 Poblano Peppers

1/2 lb. 85/15 Ground Beef

3.5 ounces Canned diced Green Chiles

1/2 Tbsp. dried Minced Onions

1/2 tsp. ground Cumin

1/2 tsp. Chili Powder

1/4 tsp. Coarse Salt

8 large Eggs

4 ounces Shredded Mozzarella Cheese

4 ounces Shredded Chedder Cheese

1-2 cups Red or Green Enchilada Sauce (I prefer Red)

What to do:

Roast Poblano’s under a broiler in the oven until peels are bubbling and browned, turning with tongs to make sure they are even.  Remove from oven and allow to cool enough to handle safely. Holding onto the stem of the pepper, peel all the skin off the pepper and discard the skins. Cut tops off and remove the seeds inside. Set peppers aside for now.

Brown ground beef over med-high heat in a non-stick skillet until cooked through, drain and return to pan. Add green chili’s and all dry spices to ground beef and mix thoroughly. Remove from heat and set aside to cool.

When beef mixture is cool enough to handle, divide mixture evenly among the 4 peppers and fill them each with beef and 1 ounce of mozzarella cheese. Set all 4 stuffed peppers aside for now.

Get your eggs now, crack and scramble 2 at a time and pour into a non-stick frying pan about 10″ in size with 1/2 tsp. bacon grease heated at med-high heat. Pour the eggs evenly over the bottom of pan and spread it out like a crepe and cook just one side, when it is almost cooked through, place 1 stuffed pepper onto the egg and slide egg onto a plate.

Repeat this process for the other 3 peppers.

Starting with the first pepper on the plate, take egg and fold over the pepper, rolling it and tucking the edges and ends in to themselves. repeat for all of the pepper until for have 4 little egg packages.

Top each one with 1 ounce of shredded Chedder cheese and 1/4 to 1/2 cup of Enchilada sauce. I used 1/2 cup, I like it saucy, but if you reduce it to 1/4 c. of sauce, you will be saving 2 net carbs per serving. Bake uncovered in a 400 degree oven for about 20 minutes until cheese is all melted.

Makes 4 large servings.

Nutritional information per serving:

Ratios: Carbs: 9%  Fat: 60%  Protein: 31%

Sodium: 1386mg  Fat: 35.56g   Fiber: 0.8g   Net Carbs: 11.19

Protein: 38.6g   Calories: 533   Veggie net carbs: 5.05 Vnc